Round ligament pain is one of the most common discomforts we see during pregnancy.
It often catches moms by surprise.
One minute you're getting out of the car, rolling over in bed, or standing up from the couch. The next, you feel a sharp, pulling pain across the lower belly or into the groin.
While it's incredibly common, it doesn't mean you have to simply live with it.
Most of the time, round ligament pain is mechanical, and there are several ways to help your body feel more comfortable.
What Is the Round Ligament?
The round ligaments are two thick bands of connective tissue that help support your growing uterus.
As your baby grows, these ligaments stretch significantly.
Hormones like relaxin also make connective tissues more flexible, allowing your body to adapt throughout pregnancy.
When everything is moving well, those changes are usually well tolerated.
When surrounding muscles become tight or the pelvis isn't moving evenly, the round ligaments often end up taking more stress than they were designed to handle.
What Does Round Ligament Pain Feel Like?
Many women describe it as:
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a sharp pain in the lower abdomen
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pulling into the groin
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discomfort near the pubic bone
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pain when rolling over in bed
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discomfort getting out of the car
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pain with walking or changing directions quickly
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soreness after a long day on your feet
Although it can feel alarming, it is usually not dangerous.
It is simply your body asking for better support.
Some Stretches to Figure Out If This Is What You're Dealing With ... And If It Feels Relieving, Keep Doing It
Why It Happens
Most people assume the ligament itself is the problem.
More often, the ligament is simply responding to everything happening around it.
We frequently find:
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decreased pelvic mobility
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tight hip flexors
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shortened adductors
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abdominal wall tension
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reduced rib and diaphragm mobility
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asymmetrical loading through the pelvis
When one side of the pelvis isn't moving well, the round ligament on that side often becomes irritated because it's constantly being asked to absorb extra force.
Instead of only treating the painful spot, we focus on restoring normal movement throughout the entire system.
What Actually Helps?
Our approach combines chiropractic care and pelvic floor therapy because they complement each other beautifully.
Chiropractic Care
Gentle prenatal chiropractic adjustments help restore movement throughout the:
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pelvis
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sacrum
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lumbar spine
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hips
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ribs
When the joints move more freely, the surrounding muscles and ligaments don't have to work as hard.
Pelvic Floor Therapy
Pelvic floor therapy helps reduce the tension contributing to the pain.
Treatment may include:
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soft tissue work
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hip mobility
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breathing mechanics
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movement modifications
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gentle strengthening
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dry needling when appropriate
Rather than simply stretching everything, we determine which tissues actually need length and which need stability.
Belly Taping Can Be a Game Changer
One of our favorite tools for round ligament pain is kinesiology tape.
Proper taping can:
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reduce strain on the ligaments
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improve proprioception
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decrease irritation of pain receptors
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provide gentle support without restricting movement
Many moms notice immediate relief simply from giving their growing belly a little extra support.
Simple Things You Can Do At Home
Along with treatment, these small changes often make a big difference:
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Roll onto your side before sitting up in bed.
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Take smaller steps when pain flares.
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Avoid sudden twisting movements.
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Use a pregnancy pillow while sleeping.
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Wear supportive shoes.
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Stay consistent with gentle mobility exercises.
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Consider belly taping or a pregnancy support band if recommended.
Little changes throughout the day often prevent the pain from becoming much larger.
When Should You Get Checked?
Round ligament pain is usually mechanical.
However, severe pain, fever, bleeding, leaking fluid, or persistent contractions should always be evaluated by your healthcare provider.
If you've been told your pain is "just normal pregnancy," but it's limiting your ability to move, sleep, or enjoy pregnancy, it's worth having someone assess how your body is functioning.
There is often much more we can do than simply waiting it out.
The Bottom Line
Round ligament pain is common.
It doesn't have to become your normal.
When we improve pelvic mobility, decrease muscle tension, support the growing belly, and help your body distribute forces more evenly, those ligaments often stop having to do all the work themselves.
Pregnancy is already asking a lot of your body.
Sometimes it simply needs a little help adapting.
🔻 Disclaimer
Disclaimer:
This content is for informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult with your healthcare provider regarding your individual needs. Some links may be affiliate links, meaning we may earn a small commission at no additional cost to you.